The big programming announcement is that after much searching, we have finally found a way to bring our private competitors template to everyone. I will explain this much more on Monday’s post, but we have teamed up with wodfollow. This will give us the ability to have multiple variations on the templates, and give the athletes tracking resources, as well as, let everyone compare to our Regional and Games level athletes.
Basically, The Outlaw Way is moving into a new era.
WOD 150815:
BB Cycling
Alternating EMOM for 14:00-
Even: 3 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Snatch and add load with each set
Odd: 30 Double-Unders
Accessories/Strength
1a) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@55%, 1×5@65%, 1×5@75%, 1×3@80%, 1×3@85% – rest 60 sec.
1b) Front Squats (based on 1rm clean) – 1×5@55%, 1×5@65%, 1×5@75%, 1×3@80%, 1×3@85% – rest 60 sec.
Conditioning
“Fat Elizabeth”
15-12-9 of:
Power Cleans 185/120#
Weighted Ring Dips 30/20#
For time.
Peter Foster
32/M/179#/5’9″/East Region
IG: goalie858
I KNOW I wasn’t the only one who went to wodfollow and signed up immediately after reading this…
BBG:
– 135/145/150/155/165/175/180# (ooxo) (+5#)… pretty disturbing that I can hit 3 pocket snatches at almost 90% of what I have been hitting for my 1RM lately!
– broke on the last 2 sets… FML
STRENGTH/SKILL:
1a) 155/185/215/230/240#… no misses and I felt extremely solid and strong today!
1b) 165/195/225/240/255#
COND:
5:00 (-1:50 from 150130)
– PC singles
– all dips UB (was the goal)
Cool down:
Anytime we squat I have been ending the session with 5×10 squat jumps (light weight 45-65#) to help improve my explosion and also to open the hips up after loading them up during the session. So far this little gem of Klokov is paying off.
Same exact thing on the snatches. wreck the EMOMs, suck at max out
BBG
135, 145, 155, 165 (1/x/2), 175, 185, 200 (2/x)
-all UB except for the misses
-hip feeling better
Strength/skill
1a) 155, 185, 215, 230, 240
1b) 165, 195, 225, 240, 255
-no misses, focusing on the back leg in the split really helped
-also the hip issue allowed me to slow the descent and focus on depth for the squat. Helping me find that solid bounce again.
Conditioning later
Conditioning
4:34 Rx (+47 seconds)
-just couldn’t attack the bar like last time
M/29/5’6″/180
BB Cycling
Alternating EMOM for 14:00-
Even: 3 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Snatch and add load with each set
(140, 145, 150, 155, 160, 165, 170)
*All UB, +5 from last week
Odd: 30 Double-Unders
*missed in 6th set at 10
Accessories/Strength
1a) Jerk from Blocks/Racks (based on 1rm jerk) –
1×5@55% (155)
1×5@65% (185)
1×5@75% (205)
1×3@80% (225)
1×3@85% (235) – rest 60 sec.
1b) Front Squats (based on 1rm clean) – 1×5@55% (155)
1×5@65% (185)
1×5@75% (205)
1×3@80% (225)
1×3@85% (235) – rest 60 sec.
Conditioning
“Fat Elizabeth”
15-12-9 of: (6:09)
Power Cleans 185/120#
Weighted Ring Dips 30/20#
For time.
* + 6 seconds, weight slipped off foot setting up for 9, would have PR’d
013015 time 6:03
Accessory
– 5×100’ (50’ high, 50’ low) 185# on sled
BBC: 110, 120, 130, 140, 150, 160, 165#. Had to break the last two sets into 2/1 after missing the third rep
Strength:
1a) off of 260#
1b) off of 235#
Conditioning: 6:44. Cleans felt so good and dips at first. Just had to go to single dips eventually
WOD 150815:
BB Cycling
Done- used 135# the entire time you know– to work tech. 😉 Dubs unbroken.
Accessories/Strength
Done.
Conditioning
“Fat Elizabeth”
15-12-9 of:
Power Cleans 185#
Weighted Ring Dips 35# (used a kettlebell and a dip belt. Strict ring dips.)
7:11
BB Cycling
140-150-160-170-180-190-200(oxx)
DU done
Accessories/Strength different: day 4 of week 2 of Smolov Jr. cycle, 10×3 at 265#
Conditioning: 6:29